A normal bone takes help of many nutrients to stay healthy. Vitamin D and Calcium is essential nutrients for the bone. Other significant nutrients include vitamin K, magnesium, phosphorous and vitamin C. Bone strengthening foods come with all essential nutrients.
This means that bone density is an indicator of the amount of bone mineral in bone tissue. Bone density measures help to realize or indicate indirectly, cases of osteoporosis and fracture risk.
Bones are made of collagen. It is a protein that provides the structure for the bone which is then consolidated by calcium. Vitamin C helps in increasing mineral bone density.
Calcium mineral is found in Bone strengthening foods and is an important building block to maintain proper body functions. It is found inside bones. Calcium also helps in maintaining heart rhythm and muscle function. Calcium is also available in a free form with the help of supplements. It is recommended that infants below or equal to 6 months of age be given 1000 milligrams of calcium per day, while infants aged above 6 months and up to a year be given 1500 milligrams of calcium. Children aged one and below eight should be taking in 2500 milligrams of calcium every day, and those above eight and below eighteen should be consuming 3000 milligrams of calcium in a day.
We all know that too much of anything is never a good idea. Calcium intake more than required can cause side effects like:
An abnormal gas swelling or when the appearance of the abdomen increases, then this is called a bloating. When someone feels bloated, he feels full and the abdomens give a feeling of tightness. This may sometimes lead to abdominal pain and other diseases related to it.
When there is excessive gas in the stomach, it creates a discomfort.
Bowel movements that are not frequent and hard to pass leads to constipations.
Excessive levels of calcium in the blood can lead to Nausea, Dry mouth, abdominal pain, Irregular heartbeats.
It is best to have calcium supplements with food but it should be noted that not more than 500 milligrams of calcium should not be taken at once and rather it should be taken in small doses as the bigger ones may not be absorbed, getting wasted and flushed out of the body. Also, vitamin D and magnesium should be complemented with calcium so that the body makes proper use of calcium.
Vitamin D, another important constituent of bone strengthening foods, is vital to absorb calcium.
Strong and healthy bones are important for the healthy body. This keeps osteoporosis at bay. Osteoporosis is a condition when the bones become delicate and are at risk of getting fractured. It weakens bones and shoots up the risk of bones breaking. Lack of calcium and vitamin D, genetic factors and alcoholism are some of the risk factors.
When someone suffers from Osteoporosis, there is a decrease in the density of the bone that decreases its strength that results in delicate bones. This makes the bone like a sponge that is at greater risk of fractures.
Let us take a look at some of the bone strengthening foods that may be a part of our daily culinary habits. If not, we must add in some of them as per our food choices because they are available in the form of fruits, seafood, dry fruits, leafy foods and liquid too. These foods are also helpful to increase bone density.
Leafy vegetables spinach are a natural source of calcium and by default gets listed in bone strengthening foods. Not only that, spinach also has in it all the essential other nutrients for bone health like magnesium, vitamin K and vitamin C that makes it a complete all in one stuff for bone health.
When it comes to vitamins for strong bones, Vitamin K in spinach which is an essential component of spinach reduces the risk of bone loss. On the other hand, its deficiency increases the chances of bone loss. So Vitamin K intake is good to fight off osteoporosis which in turn will reduce the dangers of bone fractures.
To get your daily dose of vitamin K, spinach is a good choice. A cup of cooked spinach provides 10 times of vitamin k that is daily recommended. Spinach should be lightly cooked, boiled or steamed to get the most benefits from it. A tasty choice with vital nutrients, spinach is one of the best friends of bone health.
Tofu has become popular with health-conscious individuals of late across different regions of the world. It is considered a food rich in nutrients. It is rich in proteins, iron and other essential minerals like manganese, phosphorous and selenium. Tofu is a very good source of non-dairy calcium. A cup of tofu comes with about 832 milligrams of calcium. A cup of milk provides about 300 milligrams of calcium.
When we speak of eggs, we think in terms of protein, but eggs are a good source of calcium and contain 21 milligrams of calcium in a single egg.
Eggs are also a rich source of vitamin D and other essential nutrients that play an important role in overall health of body and bones. Vitamin D as we know comes through exposure to sunlight but for individuals who are unable to receive vitamin D through this medium, should add an egg diet in their daily lives. An egg does not provide the complete requirement of vitamin D, but it is the only source that is inexpensive and also found easily. The white part comes loaded with protein, while the yolk contains most of the essential nutrients and vitamin D.
Fruits like red grapefruit and orange that are quite delicious and savored by young and old, comes with an essential nutrient vitamin C, which is a must for good bone health. Vitamin C plays an important role in building collagen that is an essential component of bone that fades with an increase in age. So it becomes important to keep our collagen levels up to take of our joints and their functioning. Fruits can be had at any time of the day standalone or mixed with other fruits.
A delicious stuff that can be had for snacks along with dry fruits like nuts and it also comes with nutrients important for bones. There are certain types of antioxidants in prunes that help in slowing down the rate of bone loss as we age. Bone mass is lost and filled and this happens all the time but with age, the replacement of bone mass does not happen that quickly, which results in overall loss of bone.
Prunes also come loaded with vitamin K and are high in them. Vitamin K may help in slowing down bone loss. Prunes can be eaten mixed with dry fruits or yogurt.
A very unlikely source for bone health, onions too get featured in bone strengthening foods. Polyphenols rich food like onion can be easily incorporated into our daily lives in various food items. It is also known as a flavor enhancer as it adds taste to any kind of food. Onions can be cooked or eaten raw as salad, fried items or in a curry. Among all the onions, red onions, white onions, and brown onions are the more preferred ones.
Fishes are known to provide essential fatty acids that come with many nutrients and benefits for healthy bones. Salmon is an oily fish and fish intake is considered to provide better bone health. Vitamin D in salmon helps protect bone mass. So to build up your bones and get stronger bones, salmon is a good option. Salmon also provides a good alternative to non-vegetarian food lovers.
Somethings come in small packages. Dry fruits like nuts contain all the essential vitamins, minerals, and healthy fats and are very good for bones.
Almonds are a good source of mineral like magnesium that helps in strengthening of bones. Almonds also provide calcium which is essential for bones.
Walnuts are a very good source of omega 3 fats that help to preserve and make the bones stronger.
Pistachios, another type of dry fruits and a little salty too, are known to be high in magnesium, potassium and vitamin B6. Potassium is known to maintain good bone density. Vitamin B6 regulates levels of homocysteine. Irregular levels of homocysteine create weaker bones.
Nuts are a favorite snack of many and can be had at any time of the day before lunch, after dinner or before dinner. Being high in fiber and healthy fats, nuts keep us filled and provide us with so many important nutrients.
A bit of cheese in your daily diet is a good thought as it will provide you with limited calcium. Many individuals find cheese irresistible and consume it like anything that may lead to increase in weight. Cheese also contains vitamin D and vitamin k2 in them and is also a heart-healthy food. So it won’t be wrong to say cheese or cheers to cheese!
An obvious choice in bone strengthening foods and a very popular source of calcium and also vitamin D, milk is considered to be easily available and consumed by young and old alike. Milk alternatives like soy milk, almond milk etc. too are a good way to stay fit for those who traditionally dislike milk, as they too should be containing the same amount of vitamin D and calcium in it.
Phosphorous is one of the important nutrients for healthy bones and it is a general knowledge that banana is a storehouse of potassium and can be eaten as a fruit or in a fruit salad.
After spinach, it is broccoli that is loaded with calcium and therefore good for bone health. It also has vitamin C, vitamin K, fiber and other essential nutrients in it. Vitamin k is said to lower the risk associated with fractures. Being low in calories, broccoli is also a good choice for those who would want to lose weight but stay healthy and fit too.
A good and rich source of calcium, white beans are also packed with fiber, folate, iron, and potassium and all of these vital nutrients help in reducing the risk of osteoporosis. White beans are also high in magnesium mineral that is known to treat diseases like osteoporosis.
-Magnesium helps the body to neutralize metabolic acids.
-Magnesium helps absorb calcium.
-Magnesium helps in maintaining the strong bone structure.
White beans can be made a part of your daily food easily in various ways like making it part of a salad, adding it to a soup or a liquid curry of it.
Some tips to be noted:
Caffeine-filled beverages like colas and coffees may not be good for bones and may lend a hand in the bone loss. On the other hand, black tea and green tea are not termed bad for bones.
Heavy alcohol drinking, like we have already seen, is bad for bones and should be avoided at all costs.
Exercises are very important for individuals. During exercises, bones are pulled and face some stress which is essential to make them stronger and denser. Exercises also build muscles that are essential for keeping the bones in place which in turn is good for bone density.
So we have had a look at most of the bone strengthening foods and now that we aware of it, it should not be a challenging task to consume them for a healthy body with healthy bones. Awareness is the key that would help us to take in food for strong bones and muscles and get the desired results.